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Machine Biceps Curl

Biceps Forearms Isolation Biceps curl machine
Demo (loops)

How to do it

Starting position

  1. Sit on the machine seat and lean your back against the backrest.
  2. Place the soles of your feet comfortably on the floor.
  3. Place your elbows on the pad and keep them pinned.
  4. Grip the handles firmly.

Movement

  1. Pull the handles while keeping your elbows pinned.
  2. Fully bend your arms while feeling the contraction in your biceps.
  3. Slowly return to the starting position, feeling the resistance.

Breathing

Exhale as you pull the handles, and inhale as you lower them.

Cautions

  • Lifting your elbows off the pad strains your elbow joints, so keep them pinned.
  • Lifting the weight using momentum can cause shoulder pain, so move slowly.

Exercise info

Primary musclesBiceps
Secondary musclesForearms
EquipmentBiceps curl machine
Movement patternIsolation
Rep range8–15 reps
3 similar exercises

Representative exercise: Machine Biceps Curl

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the biceps curl machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.